MANILA, Philippines - Unknown to many, osteoporosis is the most common disease in the world, with more women becoming afflicted with it. Case in point: Four out of five people with osteoporosis are women — but this doesn’t mean that only females should take extra precautions to guard themselves from the disease. Makati Medical Center, the country’s leading health institution, offers these tips on preventing osteoporosis — for anyone and everyone.
• Load up on calcium and vitamin D. Don’t forget your daily dosage of calcium and vitamin D, as they will help keep osteoporosis from creeping up on you as you age. Calcium is the most abundant mineral in the body, with our bones and teeth accounting for a whopping 99 percent of our total body stores. Vitamin D is the perfect complement as it helps your body absorb calcium into the bloodstream.
As people age, there is an increased chance of losing bone calcium, which is why a regular intake of this is very important. Insufficient amounts of this mineral in the body can lead to severe bone conditions such as rickets, which is associated with low levels of vitamin D and calcium.
Just how much calcium do you need? Children and teenagers between nine and 18 years old need 1,300 milligrams a day, and adults aged 19 to 50 years need around 1,000 milligrams daily.
• Eat food that’s good for the bones. Have yourself a calcium-rich diet. Different types of food contain this vitamin, such as low-fat or fat-free dairy products, calcium-fortified juices, soy products, sardines (with bones), crab, clams, almonds, spinach, broccoli, oranges, and dried figs.
Here’s an example of a calcium-rich diet: Start the morning right by having a bowl of cereal with milk or a bagel with cheese. Wash it down with fortified orange juice. For lunch, have a yogurt for dessert and drink milk instead of soda. Itching for a snack? Try a milk-rich latte for your coffee or have an energy bar that contains calcium. Finally, make dinner healthier with some tofu and beans.
• Exercise, exercise, exercise. Make your bones happier with specific exercises that will help improve bone health. Strength training is a recommended exercise plan as it causes muscles to pull on the bone, allowing it to strengthen. In addition, it also increases flexibility and reduces the likelihood of falling.
Examples of strengthening exercises are aerobics, dancing, jogging, tai chi, walking, yoga, running, climbing, water aerobics, and racquet sports.
• Take a bone density test. While regular Bone Mineral Density (BMD) tests aren’t generally recommended until you are in your peri- or menopausal years, there is no reason to keep yourself from making sure your bones are in good health.
Women generally have a higher risk of being diagnosed with osteoporosis, as do Asians and Caucasians. If you live a sedentary lifestyle, or if you are underweight and have a thin frame, you also have a greater chance of getting the disease. Smokers, heavy alcohol drinkers, and females with irregular periods are also more likely to be diagnosed with the condition.